Manage the Risks of Dehydration

The weather is getting warmer in Colorado! While you are enjoying the sunshine and hotter temperatures, remember that high temperatures increase the risk of dehydration.  Dehydration can strike in any environment – walking around your local downtown, hiking the peaks in the mountains, or working in your garden, it is important to always be prepared, have your water, and drink it often.

How Much Water Do You Need

The amount of water you need in a day varies based on your own body, the activity you are doing, the weather and the altitude.  There is not a single recommendation of water intake that works for everyone; age, activity level, health and medications.  Generally, you are drinking enough if you rarely feel thirsty and if your urine is colorless or light yellow.  A doctor or dietician can help you asses if you are drinking enough water on a regular basis. It is often said that if you are feeling thirsty, you are already dehydrated.

Carry a Water Bottle

Start building the habit of carrying a reusable water bottle with you throughout your day, every day.  Water bottles come in many sizes, shapes, and colors, so be sure to choose one that suits your lifestyle.  For example, if you prefer your water to be cold, try an insulated water bottle with ice.  If you are hiking or biking, a light weight, reusable plastic bottle or a water bladder may be preferred.  There are many options to try – choose one that suits your lifestyle!

Beverage Choices

Water is the best choice to avoid the risks of dehydration.  It should be your primary source of fluid intake.  Sports drinks such as Gatorade and Powerade can be useful in certain contexts.  They should only be used if you are participating in intense exercise or activities for more than 1 hour. While sports drinks contain electrolytes, they also contain a lot of sugar and unnecessary additives that can cause more harm than good. Sugar slows the emptying of water from the stomach to the body, which can further dehydrate a person. A good sports drink contains 6-8% carbohydrate, sodium, potassium, and water. Gatorade, Powerade, and Allsport meet these criteria for recommended sports drinks. Drinks with caffeine, herbs, and other additives are not advised as a source of good hydration during exercise.

Taste Matters

If you prefer the taste of sports drinks, juices or sodas, try making water with a twist as a healthy alternative! Adding fruits such as lemons, limes, blueberries, or strawberries, vegetables such as cucumbers, and herbs such as fresh mint or fresh basil to your glass or reusable water bottle creates a hydrating, healthy and delicious beverage.  This can also be a great way to use the last few strawberries from your refrigerator or the fresh mint that has taken over your garden.  Children also enjoy creating their own combinations of flavors in this recipe.  Stay hydrated!